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facet: Main
type: Traditional
locale: en_US
title: Consistently Persistent Fitness
facet_type_id: 57179170-5f44-1032-abf6-6cddf2339eba
html_text: Consistently Persistent Fitness founder and resident health expert Leks Stanic wasn't always as healthy as she is today. In fact, she long struggled with an unhealthy lifestyle and the tip-top physique she boasts today is a testament to the power of change. These days, she and her staff hope to inspire these same transformative changes in their clients, whether offering nutritional counseling, leading group fitness sessions, or making them play with a Rubik's Cube over and over again.

Koko FitClub’s automated personal-training system rockets both men and women toward fitness goals with 30-minute custom workouts that incorporate cardio and strength training. An initial consultation determines fitness level and baseline measurements, which Koko’s computerized equipment uses to design a tailored workout plan that precisely measures the weight, pace, and rest time appropriate for each exerciser.
The patented Smartraining machines guide exercisers through each workout and adapt as the user’s fitness needs change, to constantly challenge the body. Exercisers can track their results and body composition measurements online and even compare individual fitness levels to others in the Koko FitClub community.

b.fab.fitness began in 2008, thanks to Rebecca Hinton's passion for making fitness fun. Now it's grown into a community of fitness and fun seekers they refer to as b.f.f.s. In b.fab.funk classes, participants sweat through simple cardio dance moves set to hip-hop, pop and Latin music. In b.fab.body classes, the focus is on strength-training with a revolving mix of body-weight, band, ball, barre and stretching exercises to keep muscles guessing and exercisers from getting bored.

Each of Bikram Hot Yoga's two locations is led by certified instructors who have undergone more than 500 hours of training. These experts lead classic Bikram yoga classes in studios that have been heated to 105 degrees, which can help to flush toxins from the organs. Their students assume 26 poses, each of which is designed to tone a specific set of muscles, boost flexibility, and improve overall feelings of well-being.

Across The Crag’s 6,500 square foot indoor climbing surface, more than 65 routes and 50 bouldering problems direct climbers of all skill levels up to the facility’s lofty ceiling. On the padded floor below, a team of experienced climbing instructors draw from a variety of backgrounds to oversee the action while sharing their passion for climbing.

The facilities offered at Curves Weight Man in Franklin are designed to help you work out in the best way possible.
These kickboxing classes allow you to build endurance and learn basic kickboxing moves.
Parking is plentiful, so guests can feel free to bring their vehicles.

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Scan the neon label of a sports-drink bottle, and you’re likely to see it boasting about its electrolytes. But what are electrolytes, exactly? The short answer: any variety of elements your body needs. For a longer answer, we’ll need to zoom in, all the way to the atomic level.What Are Electrolytes?Behind the zippy term lies a list of elements you’ve probably heard of: sodium, chlorine, potassium, calcium, magnesium. All of these are among the most common electrolytes, as well as the least common baby names. Put simply, an electrolyte is any ion (that is, an electrically charged atom or molecule) that can allow electrical signals and water to travel through the many permeable cells in your body. Fortunately, our bodies typically maintain their electrolyte balance through normal dietary intake; for instance, plenty of sodium and chlorine ions can be found in ordinary table salt.Who Needs to Worry About Them?With each liter of sweat, about 1.5 grams of electrolytes escape through the pores. So if you sweat copiously and drink only water to compensate, you can effectively dilute your internal electrolytes. This can lead to such conditions as hyponatremia, wherein your body has a lower-than-normal concentration of sodium ions, resulting in symptoms that include nausea, confusion, and muscle spasms. Such an affliction is an ever-present risk for marathon runners and other endurance athletes. For anyone working out for just an hour a day, however, nutritionists agree that you most likely don’t need to worry about electrolytes. Staying hydrated, eating well, and staring at a photo of a big, shiny trophy is typically enough to give your body the power it needs.Recharge With These Related ReadsFitness Guru Jennifer Cohen’s Tips for Achieving a Fierce Figure

The runner's high is as mysterious as it is delightful. Some athletes claim to feel it every time they exercise, whereas others insist it's only a once-in-a-lifetime experience. But just what is a runner’s high—and more importantly, how do you get one? A Rush of EndorphinsSince the 1970s, conventional wisdom has held that the feeling is the result of a rush of neurochemicals called endorphins. Since endorphins attach themselves to receptors in the brain associated with pain relief, runners felt a high similar to that of morphine, only without a nurse having to keep up while wheeling an IV cart close behind. For years, though, scientists doubted endorphins' role. The chemicals may have shown up in a runner's blood after exercise, but the molecules were too large to pass through the barrier between the cardiovascular system and the brain, making any effect on pain receptors unlikely. In 2008, however, German researchers used newly developed chemicals to detect the presence of endorphins in the brain with a PET scan—trumping the previous method of an invasive spinal tap. Comparing brain images taken before and after a two-hour run, the Germans showed not only that endorphins were present, but that they attached themselves to parts of the brain associated with emotions. The runner's high wasn't a shot of morphine—it was literally a love of running. Still, more recent studies have altered even that theory. It now seems likely that the high results from a cocktail of multiple neurochemicals, each of which moves along its own neural pathway. One possible culprit is anandamide, part of a class of chemicals called endocannabinoids. A 2012 study found that anandamide showed up in the bloodstream of both humans and dogs after exercise, suggesting it may have played an evolutionary role in developing humans' distance-running and frisbee-chewing abilities. So How Do I Get One?Run—or not. Despite the name, runner’s highs can lighten the load for anyone performing repetitive, endurance-based exercise of adequate intensity. Give it time. Though there’s no precise formula, it should take at least 20 to 30 minutes of exercise to get sufficient quantities of neurochemicals moving. Keep a good pace. The most difficult part of attaining a runner’s high is hitting the right window of intensity. Too slack, and your body won’t be prompted to produce a neurochemical response; too hard, and the physical discomfort of maintaining your effort will counteract the bliss of the high. Keep yourself in shape. Because there’s a minimum threshold of exertion, beginners may have to work up to the kind of workout that can produce a high.Run, Run, Run with These Related ReadsA Few Unspoken Rules and Tips for Running Outdoors
Five Apps That Make Exercise Feel Like a Video Game

No matter what your age, getting fit can seem like a herculean task. And when you’re nearing the hill—or already over it—the challenges seem to stack up. Can you really lift the same amount of weight as a college-aged kid? If you don't yet feel fit enough to run, is walking good enough? Is there any point to just now starting a fitness regimen?The answers: yes, yes, and definitely. Exercise for women over 50 is a vital part of maintaining and possibly improving health. Hard though it may be, pretty much everyone is capable of working out. Take Mary Murphy, a 52-year-old dental assistant from Maryland who didn’t develop an regular exercise routine until later in life. “I’ve always enjoyed exercising but wasn’t as religious about doing it,” she said. “It was after I had [my third child] that I got pretty serious. I put him in the bouncy seat, and I started with doing the treadmill. First I was able to do 1 mile and I was so excited, then I was able to run 2, and then I did a 5K.” Over the course of a decade, Murphy gradually ramped up her fitness routine to where now she’s doing an intense workout four days week. And it’s paid off for her, just like it can benefit every other woman. Below, learn why fitness should be a vital component of middle-aged life and why forming a routine isn’t the impossible task you might think it is.Before You Get Started1. What to watch out forMurphy’s no fitness authority—she just read a lot and sought out experts to direct her to the best exercises for her body.“Because of my past injuries, I was told that running is not the best thing for me,” she said. “It’s very jarring on your body, all that pounding. That being said, I was also told that if you’re literally going to run or do nothing, then you should run. But it’s probably better for you to walk or ride a bike or swim.”Doctors, physical therapists, and personal trainers can advise you on working out without exacerbating existing medical conditions. For example, if you have joint problems, symptoms of osteoporosis, or any risk factors for heart disease, a physician should guide you toward exercises of lower impact or intensity.2. What to look forward toA consistent fitness program can lower your risk of suffering heart disease, diabetes, strokes, and osteoporosis. Some women also report that stress relief from exercise helps them manage menopause symptoms such as sleep problems and mood changes.It can help you strengthen bones and maintain a healthy weight, too. Working out is especially good for controlling the abdominal fat that can accumulate around menopause. Murphy uses her fitness regimen in part to maintain her slim figure—”I just really liked to eat,” she noted—and most recently added more weight training to help strengthen her bones.Once You Get MovingAny physical activity is good for you. But many health organizations recommend a three-pronged approach to exercise for women over 50:
1. AerobicsCardio exercise is Murphy’s bread and butter. “Would you be more excited to run a 5K or lift some weights? I feel like hitting a goal is very rewarding and makes you feel good about yourself and makes you keep going,” she said. “It’s probably harder to be like, ‘Oh, I’m going to lift 10 pounds or 15.’ How do you get the sense that you’ve reached [the goal] for satisfaction or reward?”She usually attends two intense 45-minute spinning classes a week. That’s more than what the Department of Health and Human Services expects for healthy adults: at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity a week. But you can more easily ramp up your aerobic exercise to get to the baseline and beyond by finding an activity you enjoy.Then, measure your level of activity with the “talk test”: moderate intensity should allow you to talk but not sing, whereas vigorous intensity should allow you to speak a few words but not carry on a conversation.2. Strength TrainingStrong muscles equal stronger bones and more calories burned. Murphy added BodyPump classes to her repertoire, hoping to see noticeable results faster.“It’s 10 songs,” she said. “Each song focuses on a large muscle group. It’s quads, chest, biceps, triceps; there’s one just for your legs and abdominals and back.”That activity lines up with HHS recommendations, which champions muscle-strengthening activities at least twice a week. For many women, a workout choreographed to music might be a good way to ease into the world of strength training. Or you can start at home, using handheld weights and body-weight exercises such as lunges, squats, and wall sits. Others might just want to venture into a gym and ask for assistance with equipment, form, repetition, and sets.3. StretchingTraditional stretching can help you cool down after exercise. But yoga and Pilates workouts offer additional benefits. They can improve flexibility and range of motion, build core strength (which can help relieve lower-back pain), and boost stability and balance (which can prevent falls in the future).Above all, find what you like and stick to it.
For Murphy, it’s attending weekly classes—with some workout buddies—that give her a sense of accomplishment. For you, maybe it’s walking the dog for a mile every day and practicing yoga. Do some research, take some classes, and find out what works best for you.Check out some related reads:Your Skin Is Mature, So Your Skin-Care Regimen Should Be, TooAging and hormone changes can mean wrinkles and, yes, adult acne. Lessen the effects of time with these skin-care tips for women over 50.Five Things I Learned from Pilates
For instance: did you know that there are bones in your butt?